5 easy exercises to fit around a busy schedule

Establishing yourself in a new country is exciting, but it can also be a busy and stressful period. Starting a new job, setting up a new home and trying to meet new people can take up almost all of your day, so it’s important to take some time out for yourself.

Exercising is a great way to look after your body and mind, so we’ve asked an expert for tips on squeezing in some workout time, wherever you are. As physiotherapist for Real Madrid FC, Alvaro Solano Tavira knows a thing or two about keeping fit on the go. Here are his recommendations for easy exercises that can be done when you’re short on time, space or equipment.

Resistance workouts

Resistance bands are a great extra element to add to a workout, and they are lightweight and easy to transport if you’re travelling or living out of boxes. Alvaro suggests adding resistance bands to lunges and arm raises, “They will help give your workouts an extra edge by pushing your muscles that little bit harder.”

Try yoga

Not only is yoga good for your body, it’s also great for the mind, and can offer the perfect way to unwind. There are lots of sessions available online, so find a few short videos that suit your level of fitness and download them to your phone or tablet for easy access. This way it’s easy to work a quick flow into your morning routine, or relax with some stretches at the end of the day. All you need is a mat.

Bodyweight training

Rather than relying on gym equipment or weights for working out, why not use the weight of your body to make exercising at home more challenging? “Core stability and lumbo-pelvic exercises such as front and side planks, squats and crunches can improve several aspects of your physical health, giving you a cardiovascular workout as well as increasing strength, flexibility and body control,” says Alvaro.

HIIT at home

High-Intensity Interval Training, or HIIT, is a good workout because it elevates your heart rate, but can be done in just 30 minutes. You don’t need a lot of space to do it at home either, "There’s a wide range of bodyweight control exercises that can be aided by the use of furniture. It’s all about using your imagination! For example, using a chair we can do single-leg or double-leg squats, as well as step-up exercises. Using a table we can do push-ups at different angles, and tricep dips," says Alvaro.

Run new routes

Just moved house? Running is both a brilliant way to keep fit and a great way to get to know your new surroundings. Choose routes that take you around your local neighbourhood, and familiarise yourself with the exciting sights and sounds of your new home. You can even incorporate running into your commute to and from work to get the most out of your day.